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If our daily menu had more fruits and vegetables, perhaps
overweight and obesity would be less common.

Combined with whole grains, lean meats, nuts and legumes,
vegetables are essential not only to lose weight, but also to
prevent cancer and certain chronic conditions, because they have
vitamins, minerals, and fiber, among other substances.

Reinvent Your Dishes
Some people who are not used to eating vegetables
sometimes find that they run out of ideas to include them in their
meals.
That is exactly the key to consume more fruits and
vegetables: not modifying the entire menu, but only making some
changes, replacing some high-calorie ingredients with vegetables.
Some ideas to put this plan into practice all day long:

• Breakfast:o Replace one egg or half the cheese you use for spinach,
onions, or mushrooms. Vegetables will add volumen and flavor to
your plate, but with fewer calories.
o Eat less cereal and, instead, add pieces of banana, pears,
or strawberries.

• Lunch:
o If you’re making yourself a sandwich, burrito, or
roll, replace 2 ounces (57 grams) of cheese and 2 ounces of meat
with lettuce, tomatoes, cucumber, or onions. This new version will
satisfy your hunger with fewer calories.
o Add vegetables to your soup, such as broccoli, carrots, red
peppers,or beans instead of 2 ounces of meat or a cup of noodles.

• Dinner:o To find out if your dinner is healthy, take a look at your
dish: if the vegetables, fruit, and whole grains don’t occupy the
most part, replace part of the meat, cheese, pasta, or rice with
legumes, steamed broccoli, asparagus, or other vegetables.
o When you make your favorite dish, replace a cup of rice or
pasta with a cup of chopped vegetables, like broccoli, tomatoes,
onions, peppers, or squash.

Just as big changes begin with small gestures, we can also
say that weight reduction begin with small replacements.

Source: “How To Use Fruits and Vegetables to Help Manage Your
Weight”, Department of Health and Human Services, Centers for
Disease Control and Prevention (CDC)